10/14/2014

10/14

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

10rds of the complex
not for time
1 Dead
1 Hanging Clean
1 FR Lunge on each leg
1 Jerk
AHAP

4 min AMRP
Run 400M
Hanging Cleans till time expires

rest 3 min

4 Min AMRP
Run 400M
FR Lunges

rest 3 min

4 Min
Run 400M
Jerks

A)135/95
B)115/75
C)95/55

AAB alt
ev 90 Sec for 8rds
1 Push Press
1 Pausing Jerk
1 Jerk

10 Jerks AHAP

4 Min AMRP

Run 400M

Clean and Jerk 205/135

rest 3 min 

4 Min AMRP

Run 400M

FR Lunges 155/105

Run 800M for time